Hang Clean Build-up — E2MOM
10 – 8 – 6 – 4 – 2 – 1 – 1
4min AMRAP:
8 Hang Cleans 155/105 RX+185/125 MRX 115/75
4 Over the Bar Burpees
Rest 2min / Reduce Load
4min AMRAP:
12 Hang Cleans 95/65 RX+115/75 MRX 75/55
6 Over the Bar Burpees
Core & Flexibility Development
10 Hip Extension to Glute Ham Raise
1min Head to Floor Straddle Stretch
1min Couch Stretch
10 Back Extensions
1min Butterfly Stretch
1min Chinese Splits / Standing Straddle
10 Hip Extensions
A. 95-135-155-205-225-255-275(x)
B1. 5+? Rx
B2. 3+? Rx
C.
205
4+8/5+1 rx
95(10)-145(8)-195(6)-225(4)-245(2)-265-280
5+2 & 4 rounds rx
A. 235
B. 6 + 1 rx / 4 + 9 rx
A. 245
B. 5+6, 6 rx
**5+6 / 5 rx (not 6)
250
6+8@95
4+12@75
a) 75 (10) – 95 (8) -125 (6) -155 (4)-185(2)-215(1)/245(1)-265(1)/275(X)
B) 4 Rx / 3+12 Rx
Proud of my guy! He’s come a long way from doing banded pull-ups to now doing chest 2 bar! So thankful to be able to WOD with my forever love.
Training
6 / 5+2 Rx
A. 215
B. 5 Rx+ / 4+9 Rx+
A: 135(10)-155(8)-175(6)-205(4)-225(2)-245-255
B: 6, rx/4+6, rx
A. 135×10, 165×8, 205×1, 225×1, 245×1, 255×1
B. 4 + 8 Rx / 2 + 15 Rx